Feed Your Heart Right

By Kyle Shadix, R.D.

We’ve developed a day’s worth of delicious, easy recipes that incorporate 15 heart-saving foods.

BREAKFAST

yogurt-orange
granola-parfait

Serves 4
Prep time: 5 minutes
Cook time: 0 minutes

2 cups plain lowfat yogurt
3 tablespoons honey
1 cup lowfat granola
2 oranges, peeled and divided into segments

In a small bowl, combine yogurt and honey. Put a scoop of the mixture in the bottom of an 8- to 10-ounce parfait glass. Follow with a scoop of granola and another scoop of yogurt mixture. Top with orange segments and a sprinkle of granola and serve.

Nutrition score per serving (1 cup):
174 calories, 1 g fat (5% of calories), 0 g saturated fat, 39 g carbs, 4 g protein, 2 g fiber, 117 mg calcium, <1 mg iron, 89 mg sodium

LUNCH

flaked-salmon salad
with black beans

Serves 4
Prep time: 15 minutes
Cook time: 10–20 minutes

12 ounces boneless salmon fillet
2 cups broccoli florets
1 15.5-ounce can black beans, drained and rinsed
1 cup grape tomatoes, halved
Salt and pepper to taste
4 cups torn assorted salad greens (trimmed, washed, and dried)
1 bunch fresh basil leaves
2 carrots, peeled and shaved into long strips

FOR THE VINAIGRETTE
1 tablespoon extra-virgin olive oil
1⁄4 cup bottled fat-free vinaigrette
Juice of 1 large lemon, plus more to taste, if necessary
1 teaspoon Dijon mustard

Preheat oven to 400°F. Place the salmon in a small roasting pan. Cook for 10 to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch), or until an instant-read thermometer registers 140°F. Remove salmon from oven and set aside. Once salmon cools, flake into bite-size pieces with a fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute, or until broccoli turns bright green. Pour into a colander and rinse under cold running water. Shake to remove as much water as possible and place broccoli in a large bowl.

Make vinaigrette by whisking olive oil, fat-free vinaigrette, lemon juice, and Dijon. Toss broccoli with the vinaigrette. Set aside. In another bowl, combine salmon, black beans, and grape tomatoes. Season with salt and pepper, if desired.

Divide salad greens and basil on four plates. Top with broccoli and salmon mixture, garnish with shaved carrots, and serve.

Nutrition score per serving (2 1⁄2 cups):
293 calories, 11 g fat (33% of calories), 2 g saturated fat, 29 g carbs, 23 g protein, 10 g fiber, 126 mg calcium, 3 mg iron, 628 mg sodium

DINNER

pork tenderloin with
spiced cherry compote

Serves 4
Prep time: 3 minutes
Cook time: 10 minutes

1 16-ounce pork tenderloin
1 tablespoon chopped
fresh rosemary
Salt and pepper to taste
Cooking spray